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Components
Metcon
Settings
Location
(All)
CrossFit Black Ridge
Program
CFBR Throwdown!!
CFBRs Onboarding Program
CrossFit
Kids CrossFit
OPEN GYM
Teen CrossFit
Women's Fitness Class
Date
Workout
180705 - CrossFit Black Ridge
Class
(All)
5:00 AM WOD
6:00 AM WOD
9:30 AM WOD
4:30 PM WOD
5:30 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
13 (7/6)
Workout
180705
Metcon (Time)
21-15-9
Hspu
Pullups
rest 4 minutes
then
45 thrusters 95/65
*20 minute time cap
*RXP deficit 45lb plates hspu & C2B
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, July 05, 2018
Male Clients
1
Russell
Cote
4:30 PM WOD
13:10
6:07 first part
2
Mason
Watts
6:00 AM WOD
13:54
3
Boyd
VanDam
4:30 PM WOD
14:20
Strict HSPU
4
Kody
Wilson
5:00 AM WOD
15:34
7:51 1sr part
5
Dave
Sanders
4:30 PM WOD
14:03
5:25 first part 3 ab mats hspu Rpu #45
6
Luke
Robinson
4:30 PM WOD
18:59
Mod HSPU
7
Josh
Langston
4:30 PM WOD
19:03
ab mat hspu
Female Clients
1
Jessica
Langston
6:00 AM WOD
18:15
2
Ali
Miller
4:30 PM WOD
14:30
Mod HSPU rx everything else
3
Dawn
Hansen
6:00 AM WOD
16:34
4
Kourtney
Scow
4:30 PM WOD
19:33
#55
5
Chantel
Robinson
4:30 PM WOD
19:58
65# mod hspu/pull-ups
6
Natalie
McLaws
4:30 PM WOD
20:04
:/ 55#
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